City Calm: CBT for Londoners

Number of Sessions

12 sessions

Duration

12 weeks (1 session per week, 1 hour per session)

Find Your Balance and Free Your Mind

Life in London offers endless opportunities but also unique challenges. Balancing high-pressure careers, academic goals, and the city’s fast-paced rhythm can lead to anxiety, procrastination, and an inability to stay calm. These workshops are designed to help Londoners regain confidence, overcome uncertainty, and free their minds from overwhelming stressors.

Through evidence-based CBT strategies, these programs empower you to:

• Reduce stress and manage overwhelming emotions.
• Improve focus and decision-making under pressure.
• Build strength and strategies to handle life’s challenges with confidence.

Module Focus: General Anxiety

Understanding General Anxiety
Generalized Anxiety Disorder (GAD) often feels like a constant state of worry and restlessness. Common symptoms include:

• Difficulty concentrating or staying calm.
• Overthinking and constant fear of the unknown.
• Worrying excessively about multiple areas of life.
• Trouble sleeping or relaxing due to racing thoughts.
• Physical symptoms like fatigue, muscle tension, or headaches.

What This Module Covers

This workshop addresses the unique challenges faced by Londoners, offering a tailored approach to help you break free from the grip of anxiety. The module is designed to:

• Help you recognize the triggers and patterns that perpetuate anxiety.
• Build confidence in your ability to make decisions and trust your instincts.
• Shift your focus from "what if" worries to constructive problem-solving.
• Manage uncertainty and reduce excessive worry through actionable techniques.
• Overcome procrastination by creating structured plans and breaking tasks into achievable steps.
• Cultivate calmness through compassionate mindfulness and grounding exercises.

Techniques to Overcome Anxiety

The module uses a variety of proven techniques to help you take control of your anxiety, including:

1. Cognitive Restructuring

   • Challenge and reframe negative thought patterns.
   • Identify cognitive distortions like catastrophizing or overgeneralizing and replace them with balanced thinking.

2. Mindfulness and Grounding Exercises

   • Practice mindfulness to bring awareness to the present moment.
   • Learn grounding techniques, such as sensory focus and breathing exercises, to reduce feelings of overwhelm.

3. Cultivating a Sense of Control
   

   • Gradually face and desensitise yourself to anxiety-provoking situations in a controlled and supportive way.
   • Build tolerance for uncertainty and decrease avoidance behaviours.

4. Activity Engagement and Planning

   • Create an activity schedule to overcome inactivity or procrastination.
   • Rediscover enjoyable or meaningful activities that contribute to a sense of fulfillment.

5. Relaxation Training

   • Learn deep breathing, progressive muscle relaxation, and visualization exercises to calm your mind and body.

6. Problem-Solving Skills

   • Break down complex issues into manageable parts.
   • Use structured approaches to find practical and achievable solutions to challenges.

7. Compassionate Self-Talk

   • Develop a kinder and more supportive inner dialogue.
   • Replace self-criticism with encouragement and understanding.

8. Stress-Reduction Techniques

   • Explore ways to manage stress through time management, boundary setting, and lifestyle adjustments.

Who Is This For?

This module is ideal for:

• Doctors, GPs, and Healthcare Professionals: Manage the emotional demands of your role, prevent burnout, and maintain clarity in high-pressure situations.
• Business Professionals: Navigate workplace stress, manage deadlines, and stay calm under pressure.
• University Students: Overcome performance anxiety and manage academic expectations with greater ease.
• Individuals Facing Life Changes: Develop resilience and strategies to handle uncertainty in relationships, career shifts, or personal goals.

What You’ll Gain

By the end of this module, you will:

• Feel more equipped to handle anxiety in personal and professional settings.
• Experience improved focus and productivity.
• Develop confidence in your ability to manage stress and make decisions.
• Build a toolkit of strategies to maintain calm and resilience, no matter what life throws your way.